Fitness Expert’s Tip of the Month – January

Your stronger, sexier chest and longer-leaner posture is just 2 moves away!
Chest Circuit

It’s a new year and time to reconfirm your commitment to a healthy living and fitness regime. We are all busy, and we all have days that workouts seem like an impossibility, but if you can give yourself permission to “move and be moved” for at least 20 minutes per day, you can still create a strong, energized body and a balanced mind.

One area women often forget to train is their chest. In order to create a tall posture, you need a strong core, flexible spine, and strong but open chest. Meaning that folding over like the “Hunch Back of Notre Dame” isn’t the sexiest posture in the world. Here are 2 exercises that will help you create that look.

You will need a Pilates/Yoga mat and a set of weights ranging from 3-2lbs, depending on your current fitness level. Perform this circuit 2 – 3 times for 10-12 reps per set. Try to limit your rest between sets to keep your heart level high.

Reverse Press

  • Lay on your back, with your knees bent, and your feet and knees 4-6 inches apart from one another.
  • Scoop your belly button back towards your spine and make sure your low back is pressing into the floor. Your tail bone should be slightly tipped towards the wall in front of you.
    Your head is slightly tipped so that you only have space between your chin and chest for your fist. This will elongate your neck.
  • Hold dumbbells knuckles facing front, arms at a 90 degree angle.
  • Inhale as you slowly bring the weight down to your chest and exhale as you press upward, fully extending your arms. Make sure to engage your pectoral muscles with each press.


  • Using the same weight as above, set your body up in a full plank push-up position.
  • Your hands on are the dumbbells, and the weights should be flat on the floor. (make sure they are not completely round weights- they may roll during the exercise.)
  • Perform your push-up, and then move immediately into an alternating row, arm bent and pulling your elbow up past your ribs, so that your weight is near your rib cage.
  • Return the weight to the floor, and repeat your push-up and the row on the other side.
  • To modify your push-up, once in your high plank position- lower your knees and shins to the floor, so that your torso is in an inclined position. Your tail bone should be turned towards your feet, and your chest should be higher than your glutes.

Work with these 2 moves and you’ll be developing a stronger, sleeker, sexier chest, and better posture in no time. For more details, and additional instruction, please visit BEYOND MOTION Studio on youtube.

Have fun!

~Amy Lademann, Fitness Expert, Campus Calm™
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Amy Lademann

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